Over the holiday season, there are usually many opportunities to overindulge and slip out of our regular eating routine. There are often a lot of leftover snacks/ chocolates etc. tempting you to indulge just once more. It happens to the best of us and that’s ok. However, it is also nice to get back into an eating routine that fuels your body and doesn’t leave you with unnecessary cravings.

Here are some tips for getting back on track this year:

1. Manage leftover treats:
   If you have leftover treats, freeze them and thaw them for a once a week treat or special occasion. For extra chocolates etc., find a shelf away from the main kitchen cupboard area and store them for a later date.
2. Don’t focus too much on what you shouldn’t have:
   That sometimes leads us to craving these things more. Instead focus on what you can add to your diet. This time of the year when cravings often hit us the hardest, start your day with a protein rich breakfast to get your blood stabilized. Protein smoothies are a great way to do this and on top of the protein, you can add chia seeds, flax seeds, hemp seeds etc. for fibre (to please our gut) and healthy fats that will fuel your brain and tame those craving and blood sugar fluctuations even more.
3. If you are a baker or a cook, plan ahead:
   Pick a free day or evening where you plan out your meals and make some foods ahead of time to keep you eating healthy through-out the week. If you are adventurous, try out some lower sugar recipes made with higher protein flours like almond flour.
4. Pick easy snacks you can prepare and don’t miss out on protein and healthy fats:
   Cut up some fresh veggies ahead and store in the fridge to eat with a dip or a nut butter. Egg bites are an example of an easy protein snack you can make ahead to add to a meal or snack (recipe below). This is the time of year our body is craving nourishing foods. In this cold weather if we don’t supply our body with enough protein and healthy fats, it will leave us feeling unbalanced and craving the foods we are hoping to avoid.
5. Don’t forget fibre rich vegetables and fruit:
   There are many things we can’t get fresh at this time of the year and that’s ok, that season is coming. Frozen vegetables and berries may not be quite the same but they still hold a lot of vitamins and minerals that we need each and every day. Visit your local farm market, you will be surprised at what you can still find from our local farmers.
6. Overall don’t worry if you have a time of poor eating:
   Better days are ahead, one bite at a time! Sip on a warm cup of tea, get in a comfy chair and make a list of foods you are going to buy and/or prepare to keep you feeling well in the week to come.

If you would like help developing an eating plan that is personalized to your needs and likes/dislikes, consider booking an appointment with Registered Holistic Nutritionist, Tammy Prince. Healthy eating doesn’t have to be boring, and you can incorporate flavours that you like!

Egg Bite Recipe

Ingredients:

– 12 eggs

– 1 cup cottage cheese (or half cup of any type of milk or cream)

– 1 tsp. Garlic powder

– Salt and pepper to taste

– 1/2 cup finely chopped veggie of choice (ie. onion, pepper, mushroom)

– 11/4 cup finely grated cheese (I like using parm or other hard cheese)

– 4-6 slices of finely chopped bacon (optional)

Instructions:

Blend the first four ingredients together for a liquid consistency.

Add in the 1/2 cup of finely chopped vegetable(s) and 1 cup of finely grated cheese.

Pour into the muffin tray, filling each cup about half-way. (Silicone muffin cups work great for these).

Top with a little more finely grated cheese and bacon.

Bake in oven at 325 for approximately 30 minutes (or until they are firm all the way through)

(For a custard consistency you can bake with a pan of boiling water for steam)

This will make 18-24 egg bites. Enjoy some immediately and store leftovers in refrigerator for

later use.